Archive for May, 2012

Strength & Conditioning for Judo: Part 1

Tuesday, May 29th, 2012

What Does a Judoka Need?

Judo is a grappling sport which involves many different elements of fitness. A high intensity intermittent sport, Judo is also a dynamic art which requires complex skills coupled with tactical finesse (2).  Body composition is important for the Judoka due to the weight categories which separate fighters; needless to say, maximum muscle and minimal body fat is desirable due to the relative strength benefits. A typical competitive male Judoka has ~10% body fat (3) and has high levels of strength endurance in the upper body paired with high levels of power output in the lower body (4).  This physiological profile is necessary when the demands of a competitive match are considered; Castarlenas (1997) highlighted that an average bout in the dojo will last three minutes with ~30seconds of activity and 10seconds of interruption (1). Within the ~30seconds of activity a judoka will aim to fight for a dominant grip before off balancing an opponent, which  would lead to explosively executing a move where the desirable score of ippon is achieved.  Though there are many more factors to consider when programming Judo athletes, the above information can provide a glimpse into the demands of competitive Judo and should be considered as part of the programme design process.

Tip of the IceBerg

The session below provides a snapshot (one training session) of a programme I used with an elite level Judoka this past year.  Daily undulating periodization was used due to the competitive demands and training frequency of the athlete.

  Client Name                 Monday AM  
  Prework: Weighted Vest Box Jumps 3 x 5 (45s RI)            
A1. Front Squats                  
  Weeks Sets Reps Cluster Rest   Set 1 Set 2 Set 3 Set 4 Set 5
  1 3 2 3 10s/ 2mins            
                       
A2. Scap Wall slides                  
  Weeks Sets Reps Rest     Set 1 Set 2 Set 3 Set 4 Set 5
  1 2 12    3231            
                       
B1. Bench Press (wks 1 and 3), Bench with Fat Gripz (wks 2 and 4)          
  Weeks Sets Reps Rest     Set 1 Set 2 Set 3 Set 4 Set 5
  1 ~5 3RM    X            
                       
B2. DB Row                    
  Weeks Sets Reps Rest Tempo   Set 1 Set 2 Set 3 Set 4 Set 5
  1 3 12 2mins  X220            
                       
C1. Band Press ups                  
  Weeks Sets Reps Rest     Set 1 Set 2 Set 3 Set 4 Set 5
  1 3 20s    X            
                       
C2.. Hang Power Cleans                
  Weeks Sets Reps Rest Tempo   Set 1 Set 2 Set 3 Set 4 Set 5
  1 3 20s 10s  X            
                       
D1. CandleSticks                  
  Weeks Sets Reps Rest Tempo   Set 1 Set 2 Set 3 Set 4 Set 5
  1 5 3 1min  X            

 

More information on training for grappling over the coming months…

 

 References

  1. Castarlenas JL, Planas A. Estudio de la estrutura temporal del comhate de judo. Apunts: Educ Fis Deportes 1997; 1 (47): 32-9
  2. Dégoutte F, Jouanel P, Filaire E. Energy demands during a judo match and recovery. Br J Sports Med 2003; 37 (3): 245-9
  3. Franchini, E., Del Vecchio, F., Matsushigue, K. and Artoili, G. (2011). Psychological profiles of elite Judo athletes. Journal of sports medicine. 41 (2): 147-166.
  4. Sbriecoli P, Bazzucchi 1, Di Mario A, et al. Assessment of maximal cardio respiratory performance and muscle power in the Italian Olympic judoka. J Strength Cond Res 2007; 21 (3); 738-44